We all have those events that are fast approaching, and we want to look our best for them. We just don't have time! The 7-Day Sizedown is designed just for that. In this intense program, Larry is with you every step of the way to offer daily motivation and smart tips to eating healthier. You will lose an entire dress or pant size in just one week! It's possible! Whether it's a wedding, beach vacation, reunion or school dance, after these 7 Days, you'll be able to put your best foot forward and feel amazing about your results and yourself.
On Day 1 of this unique program, eating out is not an option. It is essential you prepare enough healthy, fat-burning food for the entire week. Should you be in a situation that requires you to eat out, order dry, steamed, grease-free sauces and dressings on the side. This dramatic loss in body fat only happens if you eat clean.
| Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 |
|---|---|---|---|---|
| 3 to 4 ounces of protein, 3/4 cup of carbs and 1 cup of veggies. | Same as Meal 1 or protein drink. | Same as Meal 1 or protein drink. | Same as Meal 1 or protein drink. | 4 to 5 ounces of protein, 1/2 cup of carbs and 1 1/2 cups of veggies. |
During the 21-Day Slimdown, we reduce certain foods such as alcohol, processed foods, lunch meats, sugary beverages, etc. During the 7-Day Sizedown, we don't reduce - we eliminate. The first two days are the most challenging, so refer to the videos and even contact me so I can help keep you motivated. It is not uncommon for you to lose weight faster than you gain it when on this program. If you feel weak, tired or fatigued, increase your portion sizes. Water should be your primary beverage, and lots of it. YOU'RE ON YOUR WAY!
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I find it best to multitask when preparing large quantities of food. In order to cook the basics, you don't have to be a certified chef. For example, grill a dozen chicken breasts, turkey burgers and/or fish for the next several days.
Doing this all simultaneously saves time, money and aggravation. Place the cooked food in individual single-meal containers as well as bulk containers. Never leave home without two or three meals each day. If you have food left over by Day 4, transfer it to the freezer in microwavable freezer containers. You don't need to master this, but if you do, you will be set for life on this program. Very lean, fit people cook and carry their own food without exception. I find it amusing that if you eat a cheeseburger, fries and a milkshake, no one says a word. But eat grilled chicken and veggies out of a container from home, and everyone has a comment. That's OK! You're on your way to a healthier you.
Self-talk is generally negative talk. It is imperative you remove all negative talk. This is Day 2 of a stricter program that you will follow at certain times of the year for faster results. Please don't say you are fat, unattractive or allow frustration to set in. Stay the course, and you will see results like never before.
What does a meal look like?
3 to 4 ounces of grilled chicken breast, 3/4 cup of sweet potato and 1 cup of steamed veggies.
Each day is essentially the same meal program - five meals for women and six for men. However, the choices should vary in an effort to keep variety in and boredom out.
I believe Day 2 is the most important. After Day 2, it gets easier. You will want to eat late at night, but don't!
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I want to share a transformation secret with you. I believe in eating to lose, eating to get lean and using real food to get results you want and deserve. However, once you have eaten your last meal of the day, and if you use willpower and go to bed slightly hungry, you will actually wake up looking and feeling leaner the next morning. This is an awesome feeling and can only be experienced if you follow this advice and do the 7-Day Sizedown.
On Day 3, you have all your meals prepared from the day before. Exercise is planned and scheduled. This is also the best time to hire a personal trainer. This allows you to be pushed even further and creates another person to be accountable to. Once you conquer Day 3, you are in a downhill sprint. I actually lose an entire belt loop by Day 3, and even if my belt is not yet on the desired belt loop, it is a gratifying and motivating feeling to look forward to the next few days.
Would I like to eat cheese pizza, burgers, fries and decadent desserts and still lose weight? Who wouldn't? The cheats do come into play, and you can lose weight and still enjoy your favorite food. However, I must admit on the 7-Day Sizedown, the simpler and blander you eat, the faster results you see. Your body is an amazing thing, and in time you will learn very creative ways to enhance the flavor of the food you're preparing on this program. You can actually develop distaste for foods you once loved and a taste for foods you never thought you would eat. It is very common for someone who once lived off of greasy food but now eats clean and healthy to occasionally eat a greasy meal and get sick because their body is no longer accustomed to that type of food. More often than not, it is no longer worth the calories, and no longer gives them the same level of food flavor satisfaction. On the other hand, that same person who had never heard of a kale salad with quinoa now craves it.
An example Day 3 workout might be a 45 to 60 minute brisk walk and/or 8 to 10 sets for a body part such as chest, maybe three sets of 10 bench press reps, three sets of flat bench flies and three to four sets of pushups until your arms give out. On this day, you might do chest, shoulders and triceps, and the following day legs, back, biceps and abs.
Now is the time to listen for your body's signals such as hunger, energy level, sleeping patterns, etc. If you are ravenous, you are not eating enough. The same goes for fatigue. More often than not, this will be the cause of eating way too few carbs and/or protein. This will hinder your ability to achieve great results.
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This is where your emotional fitness becomes very important. I suggest writing down your goals. They don't have to be limited to weight, body fat or fitness. Having better communication with friends and family, saving money each month, taking up a hobby - it all counts. In fact, your biggest enemy on this program is boredom. Having nothing or little to do can feed the mind possible temptation of deviating from your goals. By Day 4 and beyond, there is no wiggle room for anything other than five clean meals a day.
Again, self-talk is usually negative. This is why writing things down is better than saying them aloud. I remember one day on this program, I felt I wasn't getting the results I deserved based on all my hard work. When it was time to go take a shower, I looked in the mirror and could clearly see defined abs. I was ecstatic because looking your best is such an amazing feeling, and one I want all of you to know, too. The point is, up until I actually saw with my own eyes how my work was paying off, I had convinced myself it wasn't working fast enough. Don't get discouraged. When doing this program, the results will follow!
| Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 |
|---|---|---|---|---|
| 3 to 4 egg whites (one yellow optional) and 3/4 cup of steel-cut oatmeal with 1/3 cup of berries. | 4 ounces of grilled chicken breast, 3/4 cup of brown rice and 1 cup of veggies. | Same as Meal 2 (can sub rice with sweet potato). | Same as Meal 2. | 3 to 5 ounces of baked or grilled fish, a salad and 1 to 2 cups of veggies. |
If there were ever a time to hire a personal trainer, this is it. I adhere to a no-pain-is-gain approach to getting in shape. In other words, I don't believe you need to punish yourself to achieve amazing results. In fact, I prefer to eat cleaner over training harder. By pushing yourself just slightly more, you can help elevate your metabolism to new heights. However, many people - especially women - start undereating and over-exercising in an effort achieve faster results. Over-exercising combined with excessive cardio will actually do the opposite of what we want to achieve by slowing down your metabolism. There is little to no reason to ever do more than 60 minutes of cardio five times a week. If you feel the need to ever do so, we can identify the problem as the eating program (or lack of it) versus exercise.
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When you wake up on Day 5, you should feel lighter, leaner and fitter, and your hunger pains should start to stabilize. During any kind of healthy eating program, people come across the problem of staying disciplined and keeping their eating in check.
Discipline is a funny thing. A single parent working two or three jobs, taking care of three kids and working hard to put food on the table and a roof over their heads will tell me he or she has no discipline. Often what we need is help in switching from one discipline to the other. I see it all the time. A CEO can get 10,000 employees to do their jobs, yet cannot get his or her own kids to clean their rooms. Another example is someone who holds a leadership role in the neighborhood and church but can't seem to find his or her way within the work environment. A person may excel in school but cannot seem to make good food choices despite dedicated study habits. The list goes on and on.
Discipline is a choice, not an inherited personality trait. We choose to make better choices to enhance our lives. Given a choice, most people will choose the path of least resistance. It is human nature. However, when we take a group of very undisciplined youths who enter the marine corps and 16 weeks later come out fit, lean and extremely disciplined, it is because the environment helped create the results that required discipline. This is where we can help one another. When you feel yourself slipping or wavering from this program, I will always be here to help keep you on track one way or another.
Day 5 is special because you will be seeing dramatic change in your body. If you feel tired or weak, you need to increase water consumption, carbs or larger meals in general. Make this program easy by preparing and carrying your food. Don't ever allow yourself to go hungry and not have food with you. In our society, it is challenging to go five days and not be faced with having to eat out with coworkers, friends and family. Should you find yourself in this situation, it is a must that you order food STEAMED, DRY, CLEAN, GREASE-FREE AND NO BUTTER OR ADDED OIL. Doing so should keep you from missing a beat. However, eating out should be avoided at all costs during this program.
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By now you are down the home stretch. Did you eat perfectly during Days 1 through 5? Probably not. It is never about perfection but rather continued progress. You never finish this program - you only continue to get better and better at it. Several other things start to happen on a program such as this, and that is discovering what really works best for you. For example, your typical protein choices on this program are antibiotic-free and hormone-free white meat turkey and chicken breast, eggs, egg whites, liquid egg whites, fish, etc. Typical carb choices are sweet potatoes, brown rice, beans, lentils, quinoa, steel-cut oats, etc. Fibrous veggies include bell peppers, lettuce, spinach, carrots, cauliflower, broccoli, etc. And include fats. Yes, no longer be afraid of fats (just certain ones). These are ideally raw, uncooked fats such as avocado, raw nuts, raw nut butters and coconut oil used sparingly. A teaspoon per meal, provided you are eating clean, can be beneficial in health, losing body fat and food flavor satisfaction.
| Meal 1 | Meal 2 | Meal 3 | Meal 4 | Meal 5 |
|---|---|---|---|---|
| 4 to 5 ounces of egg whites, veggies, 1 teaspoon of avocado and 3/4 cup of steel-cut oats. | 3 to 4 ounces of chicken breast, 3/4 cup of brown rice, 1 cup of veggies and 1 teaspoon of coconut oil or avocado. | Same as Meal 2. | 3 to 4 ounces of fish, turkey or chicken, 3/4 cup of carbs, 1 teaspoon of fat and 1 cup of veggies. | 3 to 4 ounces of protein, 1 teaspoon of fat, 1 cup of veggie and a salad. |
When you are diligent on such a strict program, not only do you see results like never before, but you also start to learn how your body responds to certain foods in less than a week. Some people require slightly more fat and less carbs, while others might require additional carbs and more protein. If you exercise a lot and lift weights with intensity, you might need an additional meal, including more protein to actually see even better results. If you get weak, tired or irritable, you aren't eating enough and should gradually increase carbs, add a meal or all of the above. This is also the ideal time to turn up the volume. Increase efforts both physically and emotionally.
Sometimes the results you see can be so drastic that a loved one or spouse can actually become insecure. It is always best when you can have full support of one another or do the program together because MOST PEOPLE QUIT right when they are about to make the most amount of progress. To avoid that, you must stay the course.
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You have made it to Day 7, and if you are like most people who have had a history of dieting, binging and deviating from their eating and exercise goals, then this is a huge accomplishment. Do you realize you will never have to look back ever again? You now know the secrets of getting lean and reaching the maximum results possible. Today, I don't want you to change anything, but add a cheat meal - a real cheat meal.
This means anything you want to eat, eat it. Just make sure it is worth the calories. From now on when you eat this clean, don't miss meals, and work out hard and consistently. It is not only recommended you incorporate a cheat meal, but you will also get leaner in doing so once or twice a week.
Where do you go from here? This is a good question. I can break it down like this. The 21-Day Slimdown is without question a program for life. The 7-Day Sizedown is a program designed to help you take things to a higher level in a shorter period of time. I suggest you eat and train on the 21-Day Slimdown for most of the year. However, there are times when you will want to crank it up for a wedding, reunion, date or just because it feels so amazing to see results. While your body will change, you will become healthier, more productive, more positive and hopefully even happier. I suggest you also learn the 7-Day Sizedown. Can you do it for more than seven days? Some will never stop doing it, while others pick their times of the year to follow it for a week or even six weeks. The bottom line is this program, while strict, should still be fun and easy once you get the hang of it. This is why you never finish but continue to get better by being creative with food choices, recipes, herbs and spices, etc. And in regards to the workouts, I have seen people go from hiring a trainer to becoming one.
Now it is your turn to also help and encourage others to follow a program you know really does work. You have gone from participant to disciple. I cannot thank you enough for giving this program a try. Now imagine the results we can achieve together throughout the entire year. I hope this is the best year ever!
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Careington International Corporation
7400 Gaylord Parkway
Frisco, TX 75034
(855) 501-SLIM (7546)
Results may vary. Proper nutrition and exercise will be needed to achieve overall goals and results.
